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CrossFit PTC – WOD View Public Whiteboard Conditioning Metcon (Time) Rowing Sprints for Time 3 X 750 Meters Rest 3 Minutes Between Each Round Score

CrossFit PTC – WOD View Public Whiteboard Weightlifting Power Clean + Squat Clean + Jerk Work up to a heavy set of the complex. Clean

CrossFit PTC – SHRED View Public Whiteboard Metcon (No Measure) Every 5 Minutes x 3 400m Run 15 Double push up burpees Every 3 Minutes

CrossFit PTC – WOD View Public Whiteboard Weightlifting Back Squat (3X10 @ 62.5 % of 1 RM) If your 1 RM is old, use a

CrossFit PTC – SHRED View Public Whiteboard 1: Metcon (No Measure) Workout #1 Dropset Hip Thrust 2: Metcon (Time) Workout #2 Teams of up to

CrossFit PTC – WOD View Public Whiteboard Metcon (2 Rounds for reps) “Spinning Wheel” Every 2 Minutes, for 34 Minutes (2 Rounds) Battle Ropes (L

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (No Measure) 10 Single leg hip thrusts (each leg) 10 Step downs (each leg, not alternating)

CrossFit PTC – WOD View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a running clock complete: 0:00 – 10:00 – 1 Mile Run, Max

CrossFit PTC – SHRED View Public Whiteboard Metcon Metcon (Time) Partner Workout 5-50 Jump ropes 1-10 Turkish sit-up 2-20 Hand to hand KB swing 50

CrossFit PTC – WOD View Public Whiteboard Weightlifting Deadlift (3X10 @ 62.5% of 1 RM) Metcon Metcon (2 Rounds for reps) Partner WOD AMRAP 8